Complete as many rounds as possible in 15 mins of:

10 Push-up (hand release)

15 Wall Balls 20/14 

20 Kettlebell Swings 53/35

Complete as many rounds as possible in 14 mins of:

8 Power Snatches 115/75 

Run 200 meters 

12 Power Cleans 115/75 

Run 200 meters 

In teams of 2, with 1 partner working at a time, complete for time:

Row 1600 Meters

50 Shoulder to Overhead 95/65

50 Burpee Pull-ups 

50 Shoulder to Overhead 95/65

Run 800 meters

50 Power Snatches 95/65

4 rounds, 3 mins each, for max reps of:

Row 500/400 meters

Max reps in remaining time Wallballs 20/14 

Rest 3 mins

On the minute every minute for 8 minutes:

Deadlift x 2 reps.

Then:

3 rounds  for time:

15 Deadlifts 225/155

15 Box Jump Overs 24/20

1 Minute Plank Hold 

For Time:

Run 400 meters

30 Pull-ups

60 Air Squats 

Run 400 meters 

20 Chest to Bar Pull-ups 

40 Air Squats 

Run 400 meters 

15 Bar Muscle-ups 

30 Air Squats 

Every minute on the minute for 8 minutes: Power Snatch + Overhead Squat

Then:

For time:

50 Squat Snatches 95/65 

50 Burpees

50 Double Unders

Every minute on the minute for 7 minutes: Power Clean x 2 reps.

Then:

Complete as many rounds as possible in 15 mins of:

2 Power Cleans 205/135 

4 Strict Handstand Push-ups

16 AbMat Sit-ups

In teams of 2, with 1 partner working at a time, complete for time:

30 Power Cleans 135/95

100 Wall Ball Shots 20/14

30 Power Cleans

100 Sit-ups

30 Strict Burpees 

100 Box Jumps 24/20

5 rounds for time of:

Run, 200 m

5 Squat Clean Thrusters, 155/105 lbs

5 Bar Muscle-ups

4 rounds, 1 min per station, for max reps of:

Row Calorie

Weighted Step-ups 24/20

Handstand Push-ups

Dumbbell Snatches

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

3 rounds for time of:

Run 800 meters

15 Power Cleans 165/115

50 Sit-ups

5 rounds for time of:

12 Thrusters 95/65 

12 Burpees

9 Strict Pull-ups

For time:

Row 1000 meters

60 Push Jerks 95/65 

50 Toes-to-bars

40 Hang Power Snatches 75/55 

30 Box Jump Overs 24/20

20 Overhead Lunges 45/25 

100 Double Unders

Reminder: 12 Week Lifestyle Reset Challenge Workout Retest at 9am! If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

“12 Week Lifestyle Reset Challenge”

For Time:

20 Power Cleans 135/95

20 Burpees

25 Pull-ups

15 Power Cleans

15 Burpees

20 Pull-ups

10 Power Cleans

10 Burpees

15 Pull-ups

“Cindy”

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

Reminder:  There will be NO 6:15pm class tomorrow!

Complete as many rounds as possible in 12 mins of:

12 Kettlebell Swings 53/35

12 Kettlebell Squats 53/35

12 Single Arm Kettlebell Push Press 53/35

Every minute on the minute for 8 minutes: Clean and Jerk x 1 rep.

Then:

5 rounds for time of:

12 Chest-to-bar Pull-ups

10 Power Cleans 155/105

3 rounds for time of:

Run 400 meters

12 Deadlifts - 1 x bodyweight

21 Box Jumps 24/20

4 rounds for time of:

Run 200 meters

25 Wall Balls 20/14 

8 Power Snatches 115/80